Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version here. Looking for your Dashboard? Find it here.
If not warmed up already, do 6-8 minutes of light cardio vascular activity e.g. jump rope, jogging, to get a light sweat on.
|One Legged Hamstring Bridge||1set, 8 reps each leg|
|One Legged Good Morning||1set, 7reps each side|
|Knee Extensions on Back||1set, 10reps each leg|
|One sided sitting pancake stretch||1set, 40sec each side|
|Runners Stretch with foot elevated on yoga block||2sets, 45sec each leg||Focus on keeping your front leg nicely engaged and locked and your back elongated|
|90° Straddle Stretch||1set, 40sec||Knees engaged!|
|45° Pancake Stretch||1set, 30sec plus 10reps of pulses||When starting your pancake grab your feet from the top over your toes with bent knees. Extend the knees and keep your back straight|
|Runners stretch with parallel leg Runners stretch slides||1. Runners stretch with parallel leg | 2. Runners stretch slides||1. 40sec | 2. 10reps||Keep your back elongated and knees locked and engaged|
|45° Pancake with 1 foot elevated on yoga block + feet flexed||1set, 40sec each leg||Keep your back elongated and knees locked and engaged|
|Sitting one Legged Pike Stretch||1set, 10reps each leg||Keep spine long and as straight as possible. Try to not move your upper body. Pull your leg as close as it is possible and then straighten it without changing the position of your quad or upper body.|
|Walking downward dog with elevated toes||5reps each side||Butt to ceiling.|
|Runners stretch lifts||8reps each side||Keep back straight and try to not change position of your upper body while lifting the leg. This should be hard!|
|Hip Flexor conditioning||20sec hold + 10 pulses||Standing in parallel holding on to the wall or a chair lift your leg to parallel with a fully locked knee and pointed foot.|
|V Up Combi with elastic||10reps||Right, left, both, both = 1|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!